2. Session outline
• What is healthy eating?
• The benefits of healthy eating
• The Food Pyramid
3. What is healthy eating?
• Eat a wide variety of foods, choosing from
each shelf of the Food Pyramid
• Keep within recommended portion sizes
• Eat less fat, especially saturated fats
• Eat more bread, cereals, potatoes, pasta,
rice
• Eat more vegetables and fruit
• Choose sugary foods and drinks less often
• Eat less salt
• If you drink alcohol, keep within
recommended limits.
4. Benefits of healthy eating
• Improved overall health
• Improved immune system
• Weight loss/weight maintenance
• Reduced cholesterol
• Reduced blood pressure
• Reduced blood sugar
• Reduced risk of conditions such as
heart disease,cancer and diabetes.
5. Activity Part 1
(A)1. What did you eat yesterday?
2. Rate out of 10 how healthy you
think it was overall?
(B) 1.Complete colums 3 & 4 after
the class.
6.
7. Breads, Cereals, Potatoes,
Pasta Rice
Recommendation:
• Choose any 6 servings (up to 12 if very
active) each day.
Key points:
• Main energy source
• Low in fat
• B vitamins and minerals
• Choose high fibre varieties frequently
• Should form the basis of each meal
8. Breads, Cereals, Potatoes,
Pasta Rice
One serving is:
• 1 slice of bread
• 1 bowl of breakfast cereal
• 1 medium potato, boiled / baked
• 2 tablespoons cooked rice or pasta
9. Fruit and
Vegetables
Recommendation:
• Choose any 5 servings each day.
Key points:
• Fibre, vitamins and minerals.
• Frozen vegetables are just as good as
fresh.
• Overcooking destroys vitamins.
10. Fruit and
Vegetables
One serving is:
• ½ glass fruit juice (1 serving/day only)
• 2 tablespoons cooked vegetables or
salad
• Small bowl of home-made vegetable
soup
• 1 medium fruit
• 2 tablespoons cooked fruit
11. Fibre
• Two types: soluble and insoluble.
• Soluble fibre can help to lower
cholesterol.
• Examples: fruit and vegetables, peas,
beans, lentils, oats and barley.
• Insoluble fibre aids digestion.
• Examples: outer skins of fruit and
vegetables, wholegrain breads and
cereals.
12. Milk, Cheese and
Yoghurt
Recommendation:
• Choose any 3 servings each day.
• Teenagers, pregnant or breastfeeding
mothers need 5 servings each day.
Key points:
• Protein
• Minerals especially calcium
• Choose low fat varieties if overweight or
high cholesterol
13. Milk, Cheese and
Yoghurt
One serving is:
• 1/3 pint of milk
• 1 carton of yoghurt
• 1oz / 30g cheese
14. Meat, Fish and Alternatives
Recommendation:
• Choose any 2 servings each day.
• Pregnant women need 3 servings each
day.
Key points:
• Protein & minerals especially iron
• Lean cuts of meat and skin from chicken
• Limit fat during cooking
• Eat oily fish
15. Meat, Fish and
Alternatives
One serving is:
• 2oz cooked lean meat or poultry
• 3oz cooked fish
• 2 eggs
• 2oz cheddar cheese
16. Others (sparingly)
• Fats & oils:
1oz low fat spread / low fat butter max
½ oz margarine / butter max
Use all oils sparingly.
Limit fried foods to 1-2 per week.
• Confectionery and high fat snack foods - small
amounts not too frequently
• Sugar - avoid excessive intake
17. Summary
1. Healthy Eating
2. Health Benifts associated with
Healthy Eating
3. Balanced and varied diet in
association with the Food Pyramid
